How To Get Rid Of Dowager's Hump | Useful Guide

How To Get Rid Of Dowager's Hump

Dowager’s hump is a spinal condition. Every human body has a natural curve in the spine. But in Dowager’s hump, the curve changes and comes excessively forward.

Addressing Dowager’s hump is very important. Because this can cause different kinds of pain in your body. It hampers the normal posture of the body, and standing becomes tough.

Here, we will discuss its causes, symptoms, how to get off this, and many other factors. So, let’s start this journey together.

What Is Dowager’s Hump?

What Is Dowager’s Hump

Dowager’s hump is known as kyphosis medically. This means the excessive curve of the spine in the human body. Due to this, you can’t stand properly, and standing can be tough. This affects the natural posture of the body. This can even cause pain and other diseases.

The common characteristic of Dowager’s hump is your upper back may seem round. Your hump can be more visible at the top of the spine. You can easily find out by standing in front of the mirror.

Generally, Dowager’s hump breaks the body’s normal curve. A person can suffer from pain. Trouble walking and anxiety about their posture. Proper treatment can cure a person from this.

Common symptoms of Dowager's Hump

The Dowager’s hump is easily visible. The most common symptom you can face is upper back and neck pain. This will lead you to other chronic symptoms. Here, we will discuss about this issue.

1. Posture-related issues

An excessive curve of the upper spine is the most common posture-related symptom. The other one is round back. This bent look can damage the thoracic spine. This even affects normal standing and walking. Later, this can lead to severe pain and discomfort.

2. Pain and discomfort

The major signs of this disease are pain and discomfort. The spine supporting muscle, disc, and vertebrae suffer from extra stress. Tender muscles suffer mostly from this pain. The discomfort can reach a severe stage. Proper diagnosis can help you out with this.

Underlying causes of Dowager's Hump

The research on the Dowager hump is not enough. This is called an aging disease. But most young people who are using screens for a long time sitting affecting the most. The scientific causes are unclear. However, we have tried to compile some reasons for you.

1. Osteoporosis

Usually seen in patients who are a bit older. Kyphosis of the spine can arise in some patients and cause them to stand bent over. Changes in the spine caused by osteoporosis cause a Dowager's hump to develop gradually over time.

2. Poor posture

It is created by bending over a device and staring at the screen. Several postural issues cause the Dowager's hump. Especially how you sit during work and other posture habits.

3. Aging

The spine's natural curve increases with time. The risk of kyphosis in the elderly appears to be between 20% and 40%. This can affect your back's tendons and muscles.

An increasing kyphosis angle is linked to a loss of spinal flex strength in women over the age of 60, according to NCBI research.

4. Muscle Weakness

Healthy back, shoulder, and neck tendons are necessary for correct posture. Some muscles get stretched out and weaker. Others may get tense and active as a result of a spinal curve.

How Do I Permanently Get Rid Of The Dowager's Hump (6 Main Exercises)?

Dr. Price believes that dowager's hump is often treatable and even curable. It depends on the patient's age and severity. The upper back and neck muscles will need to be strengthened for this. Having stronger muscles allows you to lift your head and shoulders.

Exercise 1: Neck Stretches

Neck Stretches

Neck stretches help you to relax your neck and upper back. It helps to build a better posture.


  • Make your spine straight.
  • Tilt your head slowly to your shoulder. Do it until you feel stretched to the opposite neck.
  • Hold this position for around 20 seconds, then do this again for another side.
  • Repeat this around 3-4 times.

Exercise 2: Shoulder Blade Squeezes

The muscles of your shoulder will stretched with this exercise. This also helps to support the upper back.


  • Make your shoulder muscles relax.
  • Squeeze the shoulder blades.
  • Hold this position for 5-10 seconds.
  • Do this 15-20 sets.

Exercise 3: Chest Openers

This exercise will stretch your chest. This also prevents a round neck.


  • Stand straight.
  • Put your hands in a fist and hold them there.
  • Raise your arms straight out and up.
  • Hold this position for around 30 seconds.
  • Do this 2-3 times.

Exercise 4: Wall Angels

This stretch aids pain relief, spinal stretching, chest widening, and lung opening. This also prevents neck hunching.


  • Touch the wall and stand at a 60-degree angle.
  • Keep your hand straight at a 90-degree angle.
  • Put your elbows and wrists against the wall and slowly move your arms upward.
  • Again, come to your previous position.
  • Do this 10-15 times.

Exercise 5: Chin Tucks

This helps to strengthen your neck and back muscles. This also helps to straighten your head position.


  • Make your spine straight.
  • Don't bend your head too low. Just tuck your chin in a little.
  • Hold this position for 10-15 seconds.
  • Do this for 10-15 times.

Exercise 6: Core Strengthening

A solid core strengthens the body and keeps the spine neutral.


  • Lie on your back.
  • Bent your knee and keep your feet flat.
  • Maintain a flat lower back by tightening your core muscles and lifting your head and shoulders from the ground.
  • Hold this for 5-10 seconds.
  • Do this 15-20 times.

How To Prevent Dowager’s Hump?

Dowager's hump must be prevented for your spinal health. Dowager's hump can cause long-term pain, limited motion, and a lower quality of life, making prevention all the more crucial.

Extreme cases may also worsen chronic lung and intestinal problems. Preventing the start and progress of this illness requires active efforts.

Aligning the spine with correct posture eases pressure on the backbone and other supports. Strengthening your abdomen, back muscles, and shoulders through regular exercise helps improve posture

Changing one's way of life is essential for the Dowager's hump. A healthy weight is necessary for the spine. Bone mass and muscle power both rise through weight-bearing exercise.

You may help your posture by avoiding using computers for a long. Try to make your workplace as healthy as possible.

How to Fix Dowager's Hump While Sleeping?

How you sleep can affect your risk of developing a bent upper back. Choosing a decent sleep position and including specific exercises in your daily life can help restore your general spinal health. Here are some tips:

  • Make sure the size of the pillow doesn’t bother the spine curve.
  • Change the sleeping according to the healthy spinal curve.
  • Don’t sleep on too hard or soft mattress.
  • Do the stretching exercises daily
  • Always make sure your posture is in a good position every time.
  • Take regular consultations with doctors.

Can a Chiropractor Fix Dowager's Hump?

Chiropractic treatment for Dowager's Hump focuses on changing the spine, improving posture, and relieving discomfort. Some people claim to feel better, but there isn't enough information to draw firm inferences.

Risks should be taken into account as chiropractic develops specific programs. Some people benefit from it, but talking to a doctor is important.


  • Chiropractic adjustments rarely cause any kind of pain.
  • This also relieves pain.
  • This improves the posture of the body.
  • This treatment can be customizable.


  • This treatment is not scientific-certified.
  • This can cause spinal injury.
  • This treatment can be costly.
  • This effectiveness is not equal to every person.

Frequently Asked Questions (FAQs)

Is it dowager's hump or fat?

Dowager's hump is not fat, it is a rounding of your upper back caused by factors like osteoporosis or poor posture. It's not the same as fat collection, which can happen in other areas of the body.

Can a dowager's hump be corrected?

With exercises, physical therapy, and lifestyle changes, you can improve posture and reduce the effects of Dowager's hump. However, it might not be possible to completely correct the condition.

Is Dowager's hump caused by a pillow?

A dowager's hump is not directly caused by a pillow. But using an unsupportive pillow or maintaining a poor sleeping posture can develop this condition.

Is having a neck hump bad?

Having a neck hump, often associated with Dowager's hump, can lead to discomfort, reduced flexibility, and balance issues. It might not be life-threatening, but it can significantly reduce your mobility while causing other issues.


“Many people assume that if you develop a Dowager’s hump, there’s nothing you can do about it, and it’s something that won’t improve, and you’ll just have to live with it,” says Dr. Vincent. “However, this is certainly not true, particularly if it’s a postural problem.”

Don’t be afraid if you are suspecting yourself having Dowager’s hump. There is proper treatment for this disease in the medical world. You just have to remember the prevention method. By leading a healthy posture, you can lead a healthy life.

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